60 Low FODMAP Vegetables A-Z

Low fodmap ingredients vegetables and fruits greens, flax seeds. Fodmap diet concept. Flat lay

Welcome to our comprehensive guide featuring 60 Low FODMAP Vegetables from A to Z!

If you’re following a low FODMAP diet, you know how important it is to navigate food choices carefully. FODMAPs are a group of carbohydrates that can trigger digestive symptoms in some individuals, particularly those with irritable bowel syndrome (IBS).

In this article, we have curated an extensive list of low FODMAP vegetables to help you create delicious and gut-friendly meals. From artichokes to zucchini, we’ve got you covered with a diverse range of flavorful options that are gentle on your digestion.



Discover new favorites, learn how to incorporate them into your recipes, and feel confident in your food choices. Whether you’re looking for salad ingredients, side dishes, or main course options, our list has something for everyone.

Say goodbye to the guesswork and embrace a nourishing and enjoyable low FODMAP journey with these 60 low FODMAP vegetables. Let’s dive in and explore the world of delicious, tummy-friendly plant-based options!



Low FODMAP Vegetables You Can Eat Freely

Eat Freely – If you’re following a low FODMAP diet, you know how challenging it can be to find foods that won’t trigger digestive discomfort. That’s why we’ve compiled a list of vegetables that are considered low FODMAP and can be enjoyed without restrictions.

In this article, we’ll introduce you to a variety of delicious and nourishing vegetables that won’t cause digestive issues. These vegetables are low in fermentable carbohydrates known as FODMAPs, making them safe to eat in generous portions.



We believe that eating a wide range of vegetables is essential for a balanced and healthy diet, and with this list, you won’t have to worry about portion sizes or triggering unwanted symptoms. Whether you’re a fan of leafy greens, root vegetables, or cruciferous veggies, there’s something here for everyone.

Discover the vibrant world of low FODMAP vegetables and get ready to elevate your meals with a rainbow of flavors and textures. From salads to stir-fries, soups to side dishes, the possibilities are endless.



  • Arugula


  • Bamboo Shoots (Canned or Fresh)


  • Bean Sprouts


  • Bell Pepper (Red)


  • Butter Lettuce


  • Carrots


  • Chili Pepper (Green)


  • Collard Greens


  • Corn (Baby, Canned)


  • Cucumber


  • Endive



  • Iceberg Lettuce


  • Kale


  • Kohlrabi


  • Mushrooms (Oyster)


  • Green Onions (Tops Only)


  • Parsnips


  • Potatoes (White)


  • Radish


  • Red Leaf Lettuce


  • Romaine Lettuce


  • Rocket


  • Rutabaga


  • Seaweed


  • Spaghetti Squash


  • Spinach (English)


  • Swiss Chard


  • Taro


  • Tomatillo


  • Tomato (Canned)


  • Tomato (Common)


  • Water Chestnuts


  • Watercress


Low FODMAP Vegetables (Watch Portion Size)

Eat in Moderation – If you’re following a low FODMAP diet, you understand the importance of balancing your food choices and paying attention to portion sizes. While some vegetables are considered low FODMAP, they still contain moderate levels of fermentable carbohydrates that can trigger symptoms in larger quantities.

We’ve curated a list of delicious low FODMAP vegetables that you can enjoy, but it’s crucial to be mindful of portion sizes. By practicing portion control, you can still savor the flavors and nutritional benefits of these vegetables while keeping your digestive system happy.



We believe that variety is key to a well-rounded diet, and these vegetables offer a range of tastes, textures, and nutrients that can enhance your meals. From colorful bell peppers to crunchy carrots, there are plenty of options to satisfy your cravings and support your overall well-being.

While you may need to limit the amount of these vegetables in your dishes, it’s important to remember that individual tolerances may vary. It’s always best to listen to your body and work with a healthcare professional or registered dietitian who specializes in the low FODMAP diet for personalized guidance.


  • Alfalfa Sprouts, 2 cups


  • Artichoke Hearts, 1/2 cup


  • Beets, 2 slices


  • Bell Pepper (Green), 1/2 cup


  • Bok Choy, 1 cup


  • Broccoli Crowns, 3/4 cup


  • Broccoli Stalks, 1/3 cup


  • Broccolini, 1/2 cup


  • Brussels Sprouts, 2


  • Butternut Squash, 1/3 cup


  • Cabbage (Common & Red), 3/4 cup


  • Cabbage (Savoy), 1/2 cup


  • Celeriac, 1/4


  • Chicory (Leaves), 1/2 cup


  • Chili Pepper (Red), 1


  • Cabbage (Chinese), 1 cup


  • Daikon, 1/2 cup


  • Edamame, 1/2 cup


  • Eggplant, 1 cup


  • Fennel (Bulb or Leaves), 1/2 cup


  • Green Beans, 15 beans


  • Green Peas (Canned, Drained), 1/2 cup


  • Jicama, 1/2 cup


  • Leek (Leaves), 2/3 cup


  • Okra, 7.5 pods 


  • Radicchio, 2 cups


  • Snow Peas, 5 pods


  • Sugar Snap Peas, 4 pods


  • Sweet Potato, 1/2 cup


  • Pumpkin (Canned), 1/3 cup


  • Spinach (Baby), 1 1/2 cups


  • Squash (Pattypan), 2


  • Taro, 1/2 cup


  • Tomatoes (Cherry), 5


  • Zucchini, 1/3 cup




In conclusion, incorporating low FODMAP vegetables into your diet can be a game-changer for individuals with digestive sensitivities, particularly those following a low FODMAP diet. With our extensive list of 60 low FODMAP vegetables from A to Z, you now have a wealth of options to choose from when planning your meals.

By including these vegetables in your recipes, you can create flavorful and satisfying dishes that support your digestive health without sacrificing taste. From vibrant greens to colorful root vegetables, there are endless possibilities to explore and enjoy.



Remember, everyone’s tolerance to FODMAPs may vary, so it’s essential to listen to your body and work with a healthcare professional or registered dietitian who specializes in the low FODMAP diet. They can provide personalized guidance and help you navigate your specific dietary needs.

We hope this comprehensive guide has inspired you to embrace a diverse range of low FODMAP vegetables and discover new flavors in your culinary adventures. Enjoy the journey of nourishing your body while keeping your gut happy.



Here’s to delicious, tummy-friendly meals and a vibrant, well-balanced life!


I’m Nicole, a passionate and knowledgeable health enthusiast dedicated to empowering individuals on their wellness journey. I am on a mission to provide valuable insights, practical tips, and evidence-based information through my blog. May we all make informed choices, embrace healthy habits, and embark on the path to becoming the best version of ourselves

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